Name: Playbook - Bailey Kane - Split 7 Cycle 9: Push
Uploaded: 2024-05-13T14:57:32.071Z
Duration: 65 min
Description: Split 7 Cycle 9: Push

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

Barbell Seated Shoulder Press

Dumbbell Reverse Skull Crusher

- Lying on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell Floor Fly

Total (24)
- 8 lateral raises (to side)
- 8 front raises
- 8 read delt raised (bent over, raising to a field goal shape)

Dumbbell Standing Shoulder Complex

- Lean slightly forward placing more tension on your chest

Body Dips

Split 7 Cycle 9: Push

Split 7 Cycle 1: Push

Split 7 Cycle 1: Pull

Split 7 Cycle 1: Lower

Split 7 Cycle 1: ARD (A)

Split 7 Cycle 1: Shoulders/Biceps

Split 7 Cycle 1: Glutes/Hamstrings

Split 7 Cycle 1: Back/triceps

Split 7 Cycle 1: Chest/traps

Split 7 Cycle 1: Quads/Calves

Split 7 Cycle 1: ARD (B)

Split 7 Cycle 2: Push

Split 7 Cycle 2: Pull

Split 7 Cycle 2: Lower

Split 7 Cycle 2: ARD (A)

Split 7 Cycle 2: Shoulders/Biceps

Split 7 Cycle 2: Glutes/Hamstrings

Split 7 Cycle 2: Chest/traps

Split 7 Cycle 2: Back/triceps

Split 7 Cycle 2: Quads/Calves

Split 7 Cycle 2: ARD (B)

Split 7 Cycle 3: Push

Split 7 Cycle 3: Pull

Split 7 Cycle 3: Lower

Split 7 Cycle 3: ARD (A)

Split 7 Cycle 3: Shoulders/Biceps

Split 7 Cycle 3: Glutes/Hamstrings

Split 7 Cycle 3: Chest/traps

Split 7 Cycle 3: Back/triceps

Split 7 Cycle 3: Quads/Calves

Split 7 Cycle 3: ARD (B)

Split 7 Cycle 4: Push

Split 7 Cycle 4: Pull

Split 7 Cycle 4: Lower

Split 7 Cycle 4: ARD (A)

Split 7 Cycle 4: Shoulders/Biceps

Split 7 Cycle 4: Glutes/Hamstrings

Split 7 Cycle 4: Chest/traps

Split 7 Cycle 4: Back/triceps

Split 7 Cycle 4: Quads/Calves

Split 7 Cycle 4: ARD (B)

Split 7 Cycle 5: Push

Split 7 Cycle 5: Pull

Split 7 Cycle 5: Lower

Split 7 Cycle 5: ARD (A)

Split 7 Cycle 5: Shoulders/Biceps

Split 7 Cycle 5: Glutes/Hamstrings

Split 7 Cycle 5: Chest/traps

Split 7 Cycle 5: Back/triceps

Split 7 Cycle 5: Quads/Calves

Split 7 Cycle 5: ARD (B)

Split 7 Cycle 9: Push

More workouts from Bailey Kane